January 14, 2014

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Happy Birthday Kevin E and Jason N!

CrossFit
Strength: Perform 2 Power Snatch EMOM for 10 Minutes
*Increase weight each round

Skill: 7 Rounds for Time of 5 Dumbbell Man Makers (30/15)
*In teams of two, with one person working at a time. Each person completes 7 rounds.

WOD: 8 Rounds for Time
100m Run
8 Burpees

CrossFit 101

WOD: 8 Rounds for Time
100m Run
8 Burpees

Competitor

Strength: Back Squat 4×8
WOD: Same as CrossFit